Keep this in mind:

After about 90 minutes, you’ll enter REM sleep. It’s the stage of sleep where you dream, move, and maybe even talk.

Why We Hit the Snooze Button

A 2014 survey found that 57 percent of all Americans hit the snooze button regularly. The same study found that almost 58 percent of Americans stay in bed for at least five minutes after the alarm goes off.

57%

Hit snooze regularly.

58%

Stay in Bed 5 min after alarm goes off.

No? Just me?

OK, moving on.

Throughout the night you’ll go back and forth between REM and non-REM sleep. That’s normal. In fact, you’ll probably go back and forth about four times during the night.

However, once you wake up, you’ve broken the cycle.

Whether that’s to go to the bathroom in the middle of the night or because the alarm clock sounded, your REM sleep is over.

When you go to the bathroom, it’s not a big deal to break the cycle. You’ve got plenty of time to fall back asleep, go through non-REM sleep and then into REM sleep.

But, if you hit the snooze button, turn over and start sleeping again, you can’t complete a sleep cycle.

What’s the big deal, you ask?

Sleep inertia

Sleep inertia is that tired, groggy, not-quite-awake feeling you get when you finally drag yourself out of bed.

It doesn’t matter if it’s after the first snooze or the seventh. If you fell back asleep during the nine-minute snooze cycle, you’re probably going to experience sleep inertia.

Even though you’re up and at ‘em, you’re slower than usual.

Maybe you’re even cranky.

You might attribute this to needing coffee, but sleep inertia is more than just needing that morning jolt of java to get going.

Time to start exercising

You’re not getting out of it: Exercise is one of those things that’s going to help you sleep at night.

​

Remember:

When you exercise is just as important as making sure that you exercise.

The old school advice was to exercise first thing in the morning. The thought was raising your heart rate and releasing all those endorphins made it harder for people to fall asleep if you exercised in the afternoon.

You’ve probably heard of circadian rhythms. That’s what keeps us in sync with the 24 hours a day planet we live on. It’s our internal clock that helps us know when to rise and shine, and when to go to bed.

This can’t happen on its own.

While people will maintain their own natural, internal rhythms, they are helped along by external cues. Like sunlight and darkness. These things help keep your body in line with day and night.

Getting a daily dose of sunshine helps keeps our circadian rhythm in check and helps us stay on “time.” Of course, daily exposure to sunlight may not always be possible.

Make sure you sleep in comfort

Waking up sore or tried may be caused by an old mattress. Or proof that you’re sleeping on the wrong one.

Also, is the room dark enough? Quiet enough?

All these things can contribute to poor sleep.

Even if you aren’t pressing the snooze button, but you’re still waking up tired, you may have a poor sleeping environment that’s contributing to the problem.

No devices before bed

I know you know (and I’m just as guilty), but, put the phone down!

First, it’s kind of similar to natural light and having so much bright light so close to bedtime messes up our brains. When we stimulate our brains with blue light so close to bed, we disrupt our circadian rhythms, and our brains think it’s time to wake up and play.

Sure, you can use special glasses or the “night mode” settings on your device. But, that may not be enough.

Amazing Facts About Dreams

Buy a programmable coffee maker

One study found that the smell of freshly brewed coffee helps wake the brain up. While some of this has to do with genetics, just the smell of the coffee stimulates the brain and helps it wake up a little faster.

So, the study was on rats, but my unscientific study of my own life tells me this is true.

And, if you want to try your own unscientific study, you can.

There’s an easy solution to mornings:

Buy a programmable coffee maker and set it to brew, so the smell hits you just as the alarm goes off.

Obviously, this works better if your bedroom is close to your kitchen. But, even if you have to walk a bit, try it and see what happens. Once that smell hits your brain, I bet you can’t go back to sleep.

Stick to a schedule

Ever notice how you sleep in on weekends? Then, come Monday morning, no matter how much good sleep hygiene you practiced, you still hit the snooze button?

Yeah. Me, too.

Here’s why:

Our brains love routine!

Monday through Friday, we wake up at the same time, go through the same “steps” to get ready for school or work, and follow the same bedtime routine every night.

However, on weekends, we may think “Eh, I don’t have to work tomorrow, so…” And you don’t follow the routine.

Our brains get confused.

It’s off the routine, and it ends up getting off schedule. Which is why you can’t wake up Monday morning.

I know it sucks but stick to the routine seven days a week.

Yes, that means weekends.

Once you’ve banished the snooze button, it will be easier on weekends to go off schedule. Until you’ve mastered it, stick to the schedule.

Use an app

I know. I said no devices.

But here’s the exception:

They can help you learn how to sleep better and help you wake up.

Let’s start with the wake-up part.

So, you just woke up, you’re laying in bed, and you’re tempted to hit the snooze button.

Don’t.

Grab your phone instead.

Even if you have it set to a night-mode, the light from the display is still bright enough to wake your brain.

Don’t just stare at it, play with it. I don’t mean, try to be productive and answer work emails.

Instead, check the weather, check social media, fun things like that. Something that forces you to engage your brain a little.

But not a lot.

But not a lot.

That will help wake it up and get you going.

Now, the sleeping part.

There are lots of apps out there that can help you analyze your sleep patterns and figure out what you might be doing wrong. Some apps out there use the accelerometer and microphone in your phone to track your sleep cycles, to help you figure out when you’re in REM and non-REM sleep.

A little bit of tracking might help you figure out how much sleep you need and what the best bedtime is.

Get the right alarm clock

The right alarm clock will go a long way toward helping you get your butt out of bed. These are actual, real clocks that you put on your bedside table.

Totally worth it!

Here are some options:

The Nice Ones

There are a ton of alarm clocks out there:

Lots of them feature gentle sounds, or the ability to wake-up to a new sound every day.

Some have a snooze button that gets louder each time you press it. And, some have lights to help wake you up, gently.

Of course, you may want a less gentle approach. And that’s fine too. You’ve got to do whatever is right for you.

The Not Nice Ones

True story. When I was 12, the entire fire department came through my bedroom looking for a possible fire. I didn’t know what had happened until the next day.

If you’re like me and you sleep like the dead, consider an alarm clock that’s more like a burglar alarm. Or a bomb.

For example:

The Sonic Bomb Jr. has a 102-decibel alarm. That’s louder than an electric saw. If you can sleep through that, I’m impressed.

If you do, don’t worry, it’s got an attachment that will vibrate your bed (or pillow). And if you can sleep through that, well, I don’t know what to say.

OK.

Try the Screaming Meanie 220. It blares an alarm at 120 decibels. That’s as loud as a rock concert. Or a jet engine. I dare you to sleep through that!

For the truly desperate, try an alarm clock that runs away.

Clocky is an alarm clock on wheels. You get one pass at the snooze button and then:

Wakey, Wakey!

The early bird gets the worm! Or, whatever works for you.

The point is, if you can break the snooze button habit, you’ll be a lot better off. If you can wake up without hitting the snooze button (or better, without any alarm), you’ll have a much more productive day.

Better sleep leads to better waking, which will lead to a happier, healthier you.

We find countless ways to avoid getting sleep. Ironic but true. One situation that can distort sleep is when we’re relocating. Let's dive into how moving to a new place can devastate your sleep.

Sleep helps restore and repair various systems in the human body, such as the nervous, muscular and immune systems. The restoration of these systems is vital to maintaining normal operation of the human body. This is one of the many reasons why we are often advised to make sure we get enough rest.

One of the most important aspects of healthy living is sleep. Sleep is a rejuvenating process for the human body, and it is very important for several reasons.

Despite the fact that relocation has been highlighted as a sleep deterrent, many people don’t understand why this is the case. So, how exactly does moving to a new place mess with your sleep? Below we’ve tackled this issue to find out the exact cause.

Seven Reasons Why Moving to a New Place Can Affect your Sleep

Stress

It is definitely one of the factors how moving to a new place can devastate your sleep. Moving to a new home can be one of the most stressful endeavors you will undertake. The physical effort that comes with packing your stuff and moving them to an entirely new place is particularly notable. Furthermore, the lifestyle and financial changes can also play on your mind. The stress caused by all of these factors is enough to devastate your sleep.

Unfamiliar Surroundings

This is another major reason why moving to a new place can devastate your sleep. It takes a while to arrange your room and put it in the correct orientation. The arrangement and personalization of a room are keys to a good sleep. However, this arrangement is not usually done immediately when you move to a new place, and can, therefore, affect your quality of sleep.

Also, the phenomenon known as the ‘first night effect’ comes into play here. Scientists have been studying this for over fifty years. Research done by Yuka Sasaki of Brown University confirmed that in the first night of moving to a new place, part of our brain stays up to act as a watchman because of unfamiliar surroundings.

Having to adapt to new bed or mattress

The quality of your mattress could be a strong deciding factor on the quality of your sleep. If you are used to sleeping on a soft mattress, but you end up with a much firmer mattress, then you will struggle with getting to bed. It is even worse if you are sleeping on the floor or couch. Having to adapt to a new sleeping arrangement is a considerable sleep deterrent.

Having to adapt to living with a new partner or housemates

People affect every area of our lives, whether we like it or not. If you are used to living alone, then you might struggle to sleep with housemates or even a new partner. Some partners love to cuddle or hold their other partner when sleeping. It’s understandable that if you’re aren’t particularly touchy, then you struggle to sleep when you are with a partner that loves physical contact.

Noise pollution in your new place

Many people cannot sleep in a noisy place. If you are one such person, then moving into a noisy neighborhood might not be the best move for your sleeping habits. Noise pollution is very common in many places.

Light

Some people love to sleep with light, while others prefer darkness. Natural light can be bright and might have a detrimental effect on your sleep. Having a window that is directly facing the natural light, even at night, could negatively affect your sleep.

Temperature

Indeed, temperature plays a big role as to how moving into a new place can devastate your sleep. Warmer climates can keep you awake at night. Similarly, somewhere too cold will make it too chilly to drift off. Getting the right balance of hot and cold can make the difference between a good night’s rest and plenty of tossing and turning.

There are specific Tempurpedic pillows that contours to your body shape depending on your temperature. Thus, they can retain your temperature during your sleep more than different pillow materials.

How Moving to A New Place Can Devastate your Sleep Final Tip: Don’t Let Your Move Affect Your Quality of Sleep

It is important to keep the above facts in mind when you move to a new place, so as to keep your sleeping patterns intact. This will help you decide on the best place to move based on your sleep preferences.

Understandably, not everything will be under your control, but you can mitigate lack of sleep if you put some forethought into moving beforehand.

Sleep is everything to the human body – make sure that you get enough!

If you care about spine alignment, then the Tri Core pillow cervical support pillow is the perfect pillow for you. This pillow uses the best fibre support and has a longer life than many pillows. It does not only support your spine but helps you rest naturally without needing over the counter sleep aid products.

When sleeping on your back, the trapezoid shaped centre of the Tri Core cradles your head, enabling your neck to rest easily and giving you the comfort necessary for a deep, restful sleep. It has firm but comfortable lobes that provide support to the head by holding it in a natural position while resting.

Maximize Your Comfort and Support

Providing a custom fit for different sized sleepers, the Tri Core Pillow has various widths of neck rolls on the bottom and top.

We sleep holding our neck and head together. This is our natural position, giving us the best support possible. The sides are also quite tall, so when you are sleeping on your side, your neck will not be in an uncomfortable position.

There is plenty of resilience in this pillow. It is a sturdy fibre that can regain its original shape and mass after every sleep.

Another added bonus is the cotton cover, which is extremely breathable and comfortable. The Tri Core standard comes in various sizes, all listed below.

Which Tri Core Pillow Is Right for Me?

The pillow is available in several sizes:

• Standard size – Firm and gentle 24×16” (61cm×41cm)

• Midsize – Firm & gentle 22×15” (56cm×38cm)

• Petite – Firm, 19×12” (48cm×38cm)

Choosing a Size:

• The standard size is a favourite for most adults

• Individuals of a smaller stature prefer the midsized pillows

• The petite size is appropriate for the children and adolescents

Choose Your Firmness

The standard support and the gentle model is firm with the latter containing less fibre. This reduces the height and firmness of the pillow.

Trying to adjust to the cervical support pillow could take time for those new to it, but the temporary acclimatisation period it takes is essential in restoring the proper cervical curve upon sleep.

The Tri Core pillow is the most requested of all the Fibre Orthopaedic Support pillows available on the market. It’s purpose is to correct and maintain proper cervical alignment. For those who sleep on their side, this is one of the most comfortable pillows around. It also works quite well for those sleeping on their back too.

The trapezoid centred Tri Core pillow cradles the head while supporting the neck to ensure they in the most optimal position. The neutral position on which the pillow renders the cervical curve helps to correct any malfunctioning of the nerves and heals any injuries present.

The Tri Core pillow specialises in promoting good health while giving comfort to the neck and the spine. It holds them in their best positions, which is also very conducive to the body as a whole. There are two sizes of lobes for the pillows, and both provide a perfect fit for various side sleepers. The bottom part provides smaller neck support, while the top provides larger neck support.

This is a top-of-class product made of a premium material and high quality soft, luxurious fibre that will last longer, offer correction and provide comfort. There are also smaller versions of the Tri Core. The petit models fit most children’s body types. These include the mid-core and petite-core pillows.

What Is an Orthopaedic Support Pillow?

An Orthopaedic Support pillow is specially designed to correct the body’s positioning while sleeping. The placement and support are meticulously designed to follow Orthopaedic guidelines, ensuring that the individual gets rest. Not to mention while listening a sleep app or meditation soundboard. It also ensures that it has finely tuned resistive feedback for the cervical and upper thoracic musculature.

It is important to note that these kinds of pillows are orthotic devices, which will take a longer time to adjust fully to the individual. Using these pillows will require guidance from healthcare providers who should train the user’s body in accepting the pillow.

Different people will react differently to this kind of pillow – some will respond immediately, while others may take three weeks or even more to adjust.

Consistency is key here so that you can attain maximum results.

The patient should use this pillow for waking tolerance and after that, they could change back to their normal pillow for the duration of the night. This will give the body sufficient time to adjust.

One should increase the time spent on the support pillow to achieve desirable results.

Stages of Care for Tri Core Pillows

Correction – Tri Core pillows help to correct the cause of the condition and treat the symptoms. Therefore, this helps to regain normal functioning in the body. Tissues heal naturally with the regular and proper usage of these pillows. They will also help you to prepare for the maintenance stage.Corrective pillows can help soothe headaches, joint strains, arthritis and various other forms of discomfort. These types of pillows will also help correct and restore the proper nerve functioning of these body parts.

Maintenance – Proper regular use of these pillows ensures perfect health and helps keep the body in its normal natural posture. These pillows also help complement care and prevent any recurrence of issues. Pillows selected for the maintenance stage should be able to provide proper positioning, hence ensuring health and preservation of the natural curvature of the neck and spine. These pillows provide maximum support and comfort, which is ideal for maintenance. Supportive pillows have in the recent past become popular for their ability to restore the normal curvature of the neck, and therefore you will find many beneficiaries wanting more.

Orthopaedic Pillow Uses

The natural placements of the neck and head are tended to by different sizes, styles, and shapes of the cervical pillows. These are critical in relieving pain when sleeping on the back and side.

Cervical Support Pillows are good especially when cervical hyperlordosis, a condition which causes an individual to have a less than usual curvature of the spine, exists. The cervical support pillow can correct this, as well as the occurrence of spasms and strains.

These pillows are also orthotic and therefore help relieve pain and tension, as well as helping to reduce minor pressures and spasms and maintain your natural cervical curve.

When used to support the neck, the cervical pillows will help to relieve the neck muscle and joint strains, tension headaches, whiplash injuries, arthritis, morning hand stiffness, swelling and various disorders.

Differences in Pillow Materials

Fibre is the most common and allows for comfort and support while sleeping. Fibre has a high mass, which ensures uniform distribution across the pillow weight. These types of pillows were initially used to emulate some features of natural down pillows.

The fibres in these pillows are conjugated, and therefore will have a great amount of spring when slept on. These pillows retain their resilience due to the creative process of manufacturing – the fibres are linked with high pressure, creating tension.

This is a process that helps keep fibre in place and resists migration. Consistency in support is due to an amorphous tendency. Foam offers the most consistent support, but with fibre, the same level of comfort is gives better results. Fibre also comes in an array of sizes, shapes and coatings.

Another perk is that it can act with either a semi-fluid or semi-solid nature. Natural flame retardance and durability are brought about by a polyester fibre.

There are various other types of orthopaedic pillows. Besides support pillows, we also have displacement pillows, which are designed to help in relieving pain and any form of discomfort by conforming to an existing condition. The core purpose of a displacement pillow is to provide comfort, and so it does not really focus on correcting the condition. They are typical for short-term use.

The healthcare provider’s goal is always to relieve pain and discomfort in the case of a neck injury or any other acute conditions, and therefore these kinds of pillows are used in these circumstances.

The main thing here is to try to stabilize/accommodate the condition before going ahead with treatment. This is true also for the neck injuries or even at the initial stages of any common ailment. The accommodation these pillows provide offers immediate comfort and therefore are the perfect choice at this stage.

Orthopaedic Surgery

In the events that Orthopaedic pillows are ineffective, or are simply part of a solution, we may find the need for Orthopaedic surgery. The knowledge of these processes, whether they are part of an individual’s treatment or just to provide insight, is good to know.

Due to the expansion of knowledge, modern surgery has developed in various ways, and therefore many specialties have come up, with surgeons specializing in different anatomical areas of the body. There is now a specialist for each specific part of the body, whatever that may be.

This is due to the growth in the knowledge and skills that come with modernization and scientific endeavour. There are ten areas of surgical specialties – take a look at the range of orthopaedic surgeries below.

What Does Orthopaedic Surgery Cover?

Orthopaedic surgery is a specialty dealing with acute injuries, congenital and acquired disorders and chronic arthritic or overused conditions of the bones, joints and their associated soft tissues, including ligaments, nerves and muscles.

Most consultants work alongside general surgeons in emergency trauma, dealing with bone and soft tissue injuries admitted through their local A & E Departments. The vast majority also have a specialist interest in a particular orthopaedic condition including the following:

Joint reconstruction

Particular anatomical region (e.g. arm)

Spine (alongside neurosurgeons)

Bone tumour surgery

Rheumatoid surgery

Sport surgery

Complex trauma surgery

Paediatric orthopaedics require different fracture treatment due to growing bones and corrective treatment for childhood deformities.

Orthopaedic Surgeons’ Main Operations

These are some of the procedures undertaken by orthopaedic surgeons:

Joint arthroscopy: A technique that involves an invasive procedure of inserting probes into the joint to diagnose and repair damaged tissues – this could be torn ligaments or even floating cartilage.

Fracture repair: This includes fixing pins or plates, mobility issues and other mechanisms to try to restore the fractured bones and return the tissue to normal functioning.

Arthroplasty: Includes replacing of the entire joint because of osteo and rheumatoid arthritis.

The most regular operations are knee and hip replacements. There is also the overall repair procedure on damaged muscles and tendons. Corrective surgery is a procedure done to rectify problems and issues on anatomical alignment, which may cause problems if left to stay for long.

Developments in Orthopaedic Fields

There is always on-going work into new joint replacement techniques, which include resurfacing of the hip and shoulders, leaving patients with a replacement closer to the original bone. There are more advancements into different replacement materials, like metals and ceramics.

Much research is being done into the area of biological repair – procedures such as cartilage transplantation or replacement of damaged joint tissues using stem cell material are being undertaken daily. The computer-aided navigation gives room for 3D mapping of any joint and enables accuracy for incisions. Much more research are there to achieve more and better solutions for the growing list of patients with different complications on a daily basis.

Orthopaedic Injuries and Solutions

Of course, surgery is only to be undertaken in the most necessary situations. Many patients with these types of injuries use sufficient pillows to help recover and repair damage done to the body, whether it is post-surgery or none at all.

The range of uses these pillows provide, however, is wonderful for all types of suffering individuals.